12
Jan
Thu1/12/17
CrossFit BattleCry – Kettlebell Club
Warm-up
5 min Burpee emom (No Measure)
Stay within the movement of a deconstructed burpee then
Perform 5 normal burpees every minute.
Plank taps (No Measure)
4x
10 Plank taps into
cobra pose
into downward dog
into 20 mountain climbers
into child’s pose
Skill Work
Renegade Row (5×5)
If you have stability issues with 2 bells you may use dumbells or switch to one kettlebell.
Single Arm KB Swing (5×8)
Perform each set on both sides
Build at least twice.
Metcon
Quuckie (Time)
5 min cap
40 presses
40 swings
40 goblet lunges
Stay light to moderate and move quickly with focus.
Cool Down
400m light jog or brisk walk
5X Wide downward dog into cobra
20 sec spinal rolls
30 second reclined pigeon ea. Side
1 minute hold spinal twist